WOD Teams of 2 complete the following for time: 150 Sit-ups, 1 partner works, the other hold a plank, 150 Slam balls, 1 partner works, the other hangs from bar, 150 Burpees, 1 partner works, the other does a wall sit, 150 Sit-ups, 1 partner works, the other holds a plank. For those who want … Read more

WOD GetFitFriday “GFF” The Bear Complex: 5 Sets of 7 rounds, 1 Power clean, 1 Front squat, 1 Push press, 1 Back squat, 1 Push press One Round consists of completing the sequence 7 times consecutively without stopping, then drop the bar.  Add weight, do another sequence 7 times. Repeat for a total of five … Read more

WOD 2 Rounds of: 400 Run, 26 Toes to bar, 400 Run, 26 Russian kettlebell swings 53/35, 400 Meter run, 26 Sit-ups, 400 Meter run, 26 Hip extensions, 400 Meter run, 26 Double-unders, 400 Meter run, 26 Box jumps. 45 Min time cap! We are going long today! Attention: You may have noticed Manny shadowing … Read more

WOD In Teams of 2-3: Max reps rope climbs, Sled push for max meters, Tire flip, Assault bike for max calories, Sandbag carry for max meters. Teams will spend 5 Minutes at each station.

WOD For time: 1000 Meter row, 50 Dumbbell thrusters 35/25. 300 Foot bear crawl. Attention: Remember, there is no Olympic lifting class this week.  

WOD 10 Rounds: 3 Bar muscle-ups, 5 Deadlifts 225/155, 20 Double-unders. Attention: First, we had a blast at Festivus this weekend – great job to all the athletes! We have a bunch of great movers and you did us all proud! Congrats to Missy and Jose who both finished 2nd in their divisions! Second, the Olympic … Read more

WOD Remember No 9 am or 10 am WODs! Come support Helo athletes at Festivus. Starts at 9 am at Hermes CrossFit. We will be meeting at 6:45 am for anyone who wants to carpool! Missy Tiffany Gaylyn Brooke Shannon Nic Mari Jose Cam Brett Torrey Mason

WOD GetFitFriday GFF 3 Rounds for reps. 4 Minute AMRAP: 10 Burpee pull-ups, 10 Wallballs 24/20, 10 Box step-ups 45/35. 2 Minutes rest. (for those of you doing Festivus you can come in and work on your 1rm thruster) Attention:  No 6:30 p.m. Wod. On Saturday no classes as we are encouraging all our members … Read more

WOD AMRAP in 15 Minutes: 2 Rope climbs, 4 Handstand push-ups, 6 Toes to bar, 8 Box jumps 24/20, and 10 DB snatches 70/50. Attention:  One of our members, Nicole Barnett’s son, Micah, is completing his Eagle Scout project by doing a food drive for the Navajo Nation.  Micah will have his food drive box in … Read more

WOD For time: 50 Squat cleans 145/100, Every time the bar is dropped, run 400 meters. 20 Minute cap. Attention: If you are interested, we have had a final spot open up on one of our Ragnar teams! Let Alecio know if you want to get in on it!